08 Nov Consistency is Key: How to Create a Workout Plan
Want to make exercise a bigger part of your life? Read on to learn how to create a workout plan!
When making healthy lifestyle changes, getting started is often the biggest challenge people face. Anytime you are replacing old habits with new, it can be difficult to discipline yourself. This is especially true during the early transitioning phase.
But, consistency plays an important role in developing a healthy lifestyle. And, it also helps you to get the most out of your workouts.
Researchers from the University of Georgia report that regular exercise can significantly increase energy levels and decrease overall fatigue. In fact, their analysis revealed the energy-boosting effects of exercise are even more powerful than certain medications prescribed to treat patients with narcolepsy.
If you’ve been toying with the idea of working out, this post is for you. It’s time to spring into action. And, we’re going to help you make it happen.
Read on to find out how to create a workout plan that’s right for you!
How to Create a Workout Plan From Scratch
Most people agree that once you begin to develop a regular exercise routine, it becomes easier to maintain.
Experts say that when it comes to exercise, quantity trumps quality. In other words, the days that you can only give a half-hearted effort, are still crucial components in fulfilling your fitness goals.
That’s why getting started is the first step to creating a workout plan that works for you.
Step One: Getting Started
It may sound simple, but getting started just might be the most important move that you make when beginning to workout on a regular basis.
But, before you break a sweat, it can help to take a few moments to identify your fitness goals and determine a realistic, effective plan of action to reach those goals.
Step Two: Spend a Few Minutes Asking Yourself Some Important Questions
Whether it’s your career goals, or your fitness goals, finding your purpose can serve as a major motivator on days that you’re feeling less than enthusiastic about doing the deal.
You might have heard motivational speakers encourage their listeners to “Find your “why”.” “Finding your why” translates to ‘figuring out your purpose’.
This tactic is often used by life coaches to help clients identify what they are most passionate about. But, it’s an effective approach to developing a workout plan, too.
Take a moment to ask yourself a few important questions, such as:
- Why do I want to create a workout plan?
- What am I hoping to achieve?
- What are some milestones (short-term goals) that will indicate I’m on the path to success?
- How will I put my plan into action?
Although you might think that this step is a waste of time, you will find that you come back to your answers over and over again as you continue reaching for the goals you set for yourself.
For now, the answers to your questions will serve to guide you in creating a customized workout plan that’s just right for you.
Step Three: Identify Your Purpose
You’ve already answered this question if you did the recommended exercises above. So, consider why you are creating this plan and what you are hoping to achieve from your workouts.
This answer will vary depending on your personal circumstances.
Perhaps you are hoping to look and feel better about yourself. Maybe you are seeking an overall healthier way of life. You might have health issues that have prompted you to start working out.
Whatever your reason, use that as the end, and think of your workout plan as the means to get you there.
Step Four: Set Realistic Short and Long Term Goals
If you’re hoping to lose 50 pounds, but you’ve spent the last ten years planted on your couch every day after work, your ultimate goal might take some time to achieve.
That’s why it’s important to set several smaller goals along the way. Then, you will be able to celebrate the small victories, and this will push you towards achieving your main purpose.
Step Five: Create a Workout Schedule that Details Your Daily Exercise Goals
For example, your first goal might be to commit to working out 3 to 4 times per week. You may want to mix up your routine with several activities that you enjoy, such as walking, water aerobics, and yoga. Then, create a tentative schedule that will help you stay on course.
Mondays and Wednesdays you might choose to walk for 30 to 45 minutes. Thursdays, you may decide to take a local Yoga class. And Saturday mornings you might meet your friend to do water aerobics together.
If you tend to bore easily, you might want to mix your calendar up with a wide variety of diverse activities.
Make sure that your calendar includes challenges along the way so that you are constantly working towards a stronger, healthier, more fit version of yourself.
Step Six: Set Several Milestones to Help Measure Your Success
If you are hoping to lose major weight, you might decide to weigh yourself one time a week. Weighing yourself at the same time, on the same day, each week will reveal the most accurate results.
If you weigh yourself daily, you may become hung up on what the scale reads or frustrated with fluctuations resulting from the natural ebb and flow of your body’s metabolism.
Your first goal might be to lose 10 pounds or go down a pants size.
Or, you might be aiming for a better blood pressure reading.
Your goal could be to increase the weight you’re able to lift by 50 pounds. Or, perhaps you are looking forward to the day that you can run a mile, without stopping, for the first time.
Your ultimate goal should help you determine which milestones to set that will lead you to your own personal success story. So, if you are hoping to run a 5K, you might celebrate each time you add half a mile to your regular running routine.
You will be surprised how your motivation grows as you continue working out on a consistent basis. You’ll start to feel a boost in your energy levels, and you’ll notice other ways that you are benefitting from regular workouts. This will help you to maintain your routine, even when you may not feel like it.
Step Seven: Stay the Course!
The most important thing that you can do is to stay the course.
DO NOT GIVE UP.
If you skip a day or two, don’t beat yourself up. Just try to do better next week. If you can only chug a few laps, instead of running an entire mile, just keep chugging along.
Eventually, you will get stronger, faster, and healthier. You will start to lose sight of the reason you first created the plan. Instead, you’ll find yourself sticking to your plan because you’ve noticed the positive difference that it makes in your life.
Get Started on Your Journey to a Healthier You Today!
There’s no better time to begin than today. Now that you know how to create a workout plan, all that’s left is to get started.
If you’re ready to feel and look your best, an online personal trainer can help.
You’ll be paired with a trainer who can help you to achieve your fitness goals. And, you don’t even have to join a gym to get the high-quality, one on one training, tips, and motivation you need to push yourself to a better, healthier you.
Contact us to get started living your best life right now!